EZ Bar Curls: How to Use an EZ Curl Bar


Whether you’re a stranger to the gym or you’re an experienced lifter, you’re likely familiar with the abundance of available exercise equipment on the market. Again, if you’re a member of a corporate gym, you know what we’re talking about.


The same is true when speaking of barbells; the options are truly endless! From straight bars, trap bars, thick bars, axle bars, Swiss bars, and EZ curl bars, there’s no shortage of options. 


As you become familiar with these types of barbells through research or practice, you begin to experience the differences between each, with some better than others for evident reasons. 


In short, you also learn what truly makes a barbell effective and what factors make it not so effective. That’s where the EZ bar curl comes into play! 


What is an EZ Curl Bar?


If you’ve ever seen a shortened barbell that’s variably bent in nature, it was likely the EZ Curl bar that you’ve witnessed. In short, an EZ curl bar is just that; a squiggly, zig-zag-like bar designed ergonomically for optimal comfort during exercises such as bicep curls (i.e. EZ bar curls) and tricep skull crushers, among other movements. 


While there are several variations and brands of the EZ curl bar, each offering a slightly different thickness and weight, the standard is much the same; to make exercises more ergonomically comfortable, especially for novice lifters. 


Because of its unique shape, the relief many feel in both their wrists and forearms during training is evident, making for a very popular piece of equipment in the gym. 


With all of that being said, the benefits and advantages of the EZ curl bar are vast, suitable for both the novice and experienced lifter alike. So, the next time you’re in the gym and you come across an EZ curl bar, be sure to give it a go; it might just become your new favourite piece of equipment! 


The Advantages of Using an EZ Curl Bar


As prefaced above, the benefits and advantages of an EZ curl bar, especially during EZ bar curls and tricep skull crushers, are vast, making for an optimal piece of equipment, no matter the workout. 


While the traditional barbell is straight and rigid, the EZ curl bar is much more versatile, which is why many have made the shift towards its use. The following are several advantages to using an EZ curl bar: 


  • Comfortability Due to its Ergonomically Sound Design

  • Practical and Convenient Size 

  • Greater Muscle Activation and Isolation 

  • Low Barrier-to-Entry 


Comfortability Due to its Ergonomically Sound Design


It can’t be overemphasized the importance of ergonomics when lifting. Not only does a comfortable and ergonomic grip reduce the risk of injury and strain but it also makes for a much more comfortable and effective experience during any given exercise. 


That’s why the EZ curl bar is so comfortable. Thanks to its unusual zig-zag-like design, users can achieve a much more desirable thus comfortable position during exercises such as the EZ bar curl, skull crushers, and the like. 


With wrists in a safe position, and by avoiding positions of external rotation you would otherwise experience using a straight barbell, lifters can achieve the results they want in the most comfortable way possible. 


Practical and Convenient Size 


If you’re no stranger to the gym, you’re familiar with the size of a standard barbell. Not only does it weigh 45 pounds but it also spans nearly seven feet in length. For obvious reasons, its size can make desirable movements less convenient in an enclosed space or smaller sized gym area. 


The EZ curl bar, on the other hand, weighs in at a fraction of the weight of a standard barbell, and at half the length. This, in short, makes it a much more practical piece of equipment, ideal for both conventional gym workouts as well as at-home workouts. 


For an all-around versatile and accessible piece of equipment, opt for the EZ curl bar! 


Greater Muscle Activation and Isolation 


Recent studies have shown that EZ curl bars are much more effective at muscle activation, especially during movements like the EZ bar curl. This is likely because the design of the bar places the user in an ideal position to activate such a muscle. 


Ultimately, the EZ curl bar allows users to achieve a much more complete workout, hitting all heads of the muscle without any extra effort on the part of the lifter. If you’re looking to maximize your gains in the gym, especially for your biceps and triceps, the EZ curl bar is the mechanism for YOU!


Low Barrier-to-Entry


For all the reasons discussed above is why it makes for an extremely accessible piece of exercise equipment for the novice lifter of the group. That’s not to say it’s not incredible for the experienced lifter as well…


It simply proves that because of its comfort, ergonomic design, size, and ability to achieve optimal muscular activation without any additional effort or knowledge of technique on behalf of the lifter, the EZ curl bar is the ultimate beginner’s tool. 


With such a low barrier to entry for usage, there’s no excuse not to try it! 


Grip Variations of an EZ Curl Bar


Thanks to the variable design of the EZ curl bar, there are several different grip options for you to try, each offering its unique advantages and target points depending on the exercise.


The Following are the Various EZ Curl Bar Grips:


  • Pronated (Underhand) Grip

  • Supinated (Overhand) Grip

  • Pronated (Underhand) Narrow Grip

  • Supinated (Overhand) Narrow Grip

  • Pronated (Underhand) Wide Grip

  • Supinated (Overhand) Wide Grip


While we won’t go into detail about each grip variation, it’s important to define the difference between pronated and supinated grip. 


Simply put, a pronated grip involves placing your hands in a position whereby your palms are facing up, ultimately achieving an “underhand” grip. Contrastingly, a supinated grip involves placing your hands in a position whereby your palms are facing down, ultimately achieving an “overhand” grip. 


Using the EZ bar curl (i.e. bicep curl) as an example, a pronated grip would achieve a completely targeted bicep curl. On the other hand, a supinated grip would achieve more of a forearm-targeted curl, targeting less of the bicep as a whole. 


Outside of the pronation and supination options, the EZ curl bar also allows you to take on three different grip lengths; standard, narrow, and wide. For reasons obvious enough that we won’t elaborate on, each grip length targets the muscle differently, with each optimal for certain exercises and less optimal for others. 


Capable Exercises Using an EZ Curl Bar


As mentioned before, the EZ curl bar is an extremely versatile piece of equipment, offering its user the ability to execute several types of exercises and variations of those exercises.


The Following are Several Effective Exercises Using an EZ Curl Bar:


  • Bicep Curl (i.e. EZ bar curl)

  • Forearm Curl

  • Skull Crushers (i.e. tricep extension)

  • Bent-Over Row

  • Shoulder Press

  • Close-Grip Chest Press


To learn more, be sure to check out our other blog posts!

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